Simple and Easy Sacroiliac Joint Exercises for Quick Relief

Your SI joint, or sacroiliac joint, is found in your pelvis. It connects your upper body and back to your hips and legs. Pain in this part of your body can be often be felt down to your buttocks or at the back of the thigh.

When there is injury or inflammation in this area, it can really affect the movement because this is a joint that can transfer the upper body weight to your lower body. Kind of important, right?

Activities as simple as walking up stairs to reaching things on your high shelves in your closet suddenly become a huge struggle. There are many treatments for sacroiliac dysfunction ranging from simple at-home exercises (what we're talking about here) to invasive surgery.

Now of course you can get a surgery, but that's dangerous and expensive. Plus, did you know that only about half of the people that undergo this kind of operation really get rid of the pain for good?

That's a pretty big gamble to take with your body and your health. Here I want to share some simple home exercises that can help to fix SI joint pain. But first you need to neutralize your spine to prevent injury while doing the exercises.

How to Neutralize Your Back to Prepare for the Exercises

Important: Don't skip this. If you do the below exercise without doing this first, you will risk further injury to your sacroiliac joint by only making any misalignments worse than before. So make sure you do this!

To do this preparation exercise, you start from a standing position. The first thing to do is placing the shoulder blades and the buttocks and against a wall so that you can check the position of the lower back. Make sure there is an arch between the lower back and the wall (which is where it is a normal position). In order to neutralize the spine, it is important to stay in the same position that pushes the center of your back toward the wall.

The Best SI Joint Exercise

Simple exercises such as wall squats can be used for sacroiliac (SI) joint pain. The first and basic position is that to stand in neutral while learning on the wall and placing the feet at a distance with a thigh length.

The knees should be bending at an angle with no less than 90 degrees, and that means that the body weight should be keep evenly on both heels. The kneecaps have to be lined to the 2nd toe on each of the foot.

Keep in mind that the shoulder blades, buttocks, middle back and the shoulder blades need to be kept flat on the wall at all times while there is bending and lifting. Repeat about 8 to 12 times, three times a week.

This will probably hurt quite a bit and make your upper thighs very sore. Back when I was in school, my gym teacher actually used to make us do this exercises to punish us for misbehavior.

Try out this exercise to help relieve your SI joint pain. It might take a few days of doing it to really see the results. Don't expect a magic pill here. Just keep doing it and you can expect to see improvement after several days.